Comparing Nutrients in 500 calories Balsam-pear , Leafy Tips VS Cooked Frozen Artichokes

Weight per 500 calories

• Balsam-pear , Leafy Tips: 1667g
• Cooked Frozen Artichokes: 1111g

Boiled and Drained Frozen Artichokes have 1.5 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is low in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 500 calories - Balsam-pear , Leafy Tips or Cooked Frozen Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	NA	4.13% 1.32g	32g per day for Men 19-50 years
Omega 3	NA	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	NA	10.3% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	78.5% 102g	130g per day for Men 19-50 years
Sugars	NA	13% 9.33g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	135% 51g	38g per day for Men 19-50 years
Protein	158% 88.3g	61.7% 34.6g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	161% 1450μg	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	44.4% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1029% 13.4mg	74.4% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	533% 2133μg	331% 1322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1630% 1467mg	61.7% 55.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	140% 1400mg	23.3% 233mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	75.3% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	425% 34mg	77.8% 6.22mg	8mg per day for Men 19-50 years
Magnesium	337% 1417mg	82% 344mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	132% 3.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	236% 1650mg	97% 678mg	700mg per day for Men 19-50 years
Potassium	298% 10133mg	86.3% 2933mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	39.3% 589mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	26% 961g	3700g per day for Men 19-50 years

Balsam-pear , Leafy Tips VS Cooked Frozen Artichokes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Balsam-pear , Leafy Tips or Cooked Frozen Artichokes?

Lets compare vitamin content per 500 calories of Balsam-pear , Leafy Tips vs Cooked Frozen Artichokes:

• 500 calories of Balsam-pear , Leafy Tips have 130.5 times more Vitamin A, 4.4 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 13.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 26.4 times more Vitamin C than Cooked Frozen Artichokes.
• While 500 kcal of Boiled and Drained Frozen Artichokes contain 2.1 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• 500 calories of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Balsam-pear , Leafy Tips vs Cooked Frozen Artichokes:

• 500 calories of Balsam-pear , Leafy Tips have 6 times more Calcium, 4.9 times more Copper, 5.5 times more Iron, 4.1 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus, 3.5 times more Potassium, 6.8 times more Selenium, 1.3 times more Zinc and 1.5 times more Water than Cooked Frozen Artichokes.
• While 500 kcal of Boiled and Drained Frozen Artichokes contain 3.2 times more Sodium than Raw Balsam-pear , Leafy Tips.
• 500 calories of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Leafy Tips have 2.1 times more Fat and 2.6 times more Protein than Cooked Frozen Artichokes.
• While 500 kcal of Boiled and Drained Frozen Artichokes contain 1.9 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Frozen Artichokes offer comparable quantities of Energy per 500 calories.